Tropical Freeze

Ingredients

1 orange, peeled
1 cup frozen banana chunks
1 cup frozen mango chunks
1/2 - 1 cup fortified soy or rice milk

Directions

Cut orange in half and remove any seeds. Place in a blender with banana, mango, and nondairy milk. Blend until thick and very smooth, 2 to 3 minutes. Serve immediately.

Parmesan Crusted Asparagus

1 pound Asparagus
1/2 cup flour
2 eggs, lightly beaten (can use egg whites)
3/4 cup panko
1/4 cup grated parmesan
salt and pepper to taste

Dredge the asparagus in the flour, dip them in egg and then into mixture of the panko, parmesan and salt and pepper.

Place on a baking sheet and bake at preheated 425 until golden brown, about 7-13 minutes

Turkey Muffins

2 pounds ground Turkey
3 egg whites
1 cup quick oats
1/2 tsp cumin
1/2 tsp thyme
2 tsp dry mustard
2 tsp pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tbsp garlic powder
onion
celery

Preheat oven to 375
Spray muffin pan with canola or olive oil
Mix all ingredients together in one large bowl, roll mixture into the shape of a ball. Bake for about 40 min

Protein Pancakes

6 egg whites
1 cup dry oats
1 cup low fat cottage cheese
1 tsp cinnamon
1 tsp vanilla
2 tsp stevia

Mix everything together in a blender, and pour on griddle. Top with sugar free syrup or agave nectar

Low Fat Turkey Tex Mex

2 packages Jennie O Extra Lean Ground Turkey
1 large can of fat free refried beans
2 packages Taco Bell low sodium seasoning
Low fat shredded cheese
Low fat or fat free sour cream
Pickled jalapeños
Directions

Brown the meat, then add the seasoning packages and water according to package directions.

I portion out the meat into 10 small containers, add a scoop of beans, sour cream, cheese and a few jalapenos. I microwave it for about a minute and a half. I also like this as a salad on top of shredded lettuce.

Skinny Sour Cream Chicken Enchiladas

16 oz. fat free sour cream
1 can fat free cream of chicken soup
1 tbls. fresh chopped cilantro (1/2 tbls. dried)
2 1/2 cups cooked shredded chicken breast
1 can Mexican Rotel
1 cup chopped onions (optional)
8 low carb tortillas
1 cup shredded pepper jack and colby cheese blend
1 can diced green chiles



Directions
In a saucepan, mix together sour cream, soup and cilantro. Heat through and set aside.
This is will get to the bubble up/boil stage quickly and make a huge hot mess if you don't keep stirring.
Combine the chicken, rotel, onions and green chiles in a pan sprayed with cooking spray. Heat until onions are transparent. Or if you omit onions like I have done, for a few minutes to blend the flavors and juices.
Warm the tortillas until flexible. (I microwave them for 10 seconds sandwiched between two damp paper towels.)
Fill each tortilla with about 2 tbls. of the chicken mixture.
Top with about 1/2-1 tablespoon of cheese (or a medium sized pinch if you measure like I do)
Roll the tortilla up and place seam side down (or they will unravel and you will be annoyed.) in a 8x11 dish sprayed with cooking spray.
Pour/Spread the sour cream sauce over enchiladas
Top with the remaining cheese
Bake at 350°F for 25-30 minutes until bubbly and cheese is melted.


Nutrition Info

Amount Per Serving: Calories: 275; Total Fat: 8g; Total Carbs: 30g; Protein: 14g

Tosca’s Keep-It-Tight Tilapia - Clean Eating

1/4 cup extra virgin olive oil
3 cloves garlic, minced or pressed
1 tsp paprika
1 tsp ginger
1 tsp fresh ground black pepper
1 tsp dried mustard
1 tsp oregano
1 tsp chili powder
1 pinch cayenne pepper
4 tilapia filets, thawed


Preheat oven to 400ºF. Line your baking sheet with parchment paper. In a medium-sized bowl combine olive oil, garlic and seasonings. Dip each filet into the seasoning and place it on the baking sheet. Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.
Bake for 10 minutes.

Slow Cooker Mexican Chicken - Clean Eating

4 boneless, skinless chicken breasts
1 cup Black Beans
1 cup Corn
1 small jar salsa (your favorite variety)
1 Tbsp cumin
1 Tbsp chili powder
2 cups cooked brown rice





Add to slow cooker: chicken breast, beans, corn, salsa, cumin and chili powder. Mix and cook on low 8 to 10 hours. Serve with cooked brown rice.

Stuffed Zucchini Boats

Three medium (8-inch) zucchini, ends trimmed, then cut in half lengthwise

1 tablespoon olive oil

1/2 cup finely chopped onion

3 medium garlic cloves, minced

3/4-pound lean turkey sweet Italian sausage

1/2 cup Parmesan cheese

1/2 cup mozzarella cheese

1/2 cup tomato-basil marinara sauce

3 tablespoons chopped fresh basil

salt and pepper




Directions:
1. Preheat the oven to 350 degrees F. Spray a 13x9-inch baking pan with nonstick spray.

2. Use a small spoon to scrape out the insides of each zucchini half - the pulp. Don't scrape the zucchini all the way to the skin- just make a deep pocket where you'll be able to put the stuffing. Save the pulp and chop it.

3. Heat the olive oil in a large skillet over medium heat. Add the zucchini pulp, onion, garlic and sausage. Cook together 4 to 6 minutes, stirring often, until the onions are softened and the sausage is cooked through. Pour the mixture through a fine sieve to drain the excess moisture. Transfer the meat mixture to a medium bowl.

4. In a small bowl, mix the cheeses together. Remove two tablespoons of the cheese and set aside. Add the rest of the cheese to the meat mixture, along with the marinara sauce and basil. Add salt and pepper, as desired.

5. Divide the meat mixture between the hollowed out zucchini, filling and mounding into each one. Set the stuffed zucchini into the prepared pan and sprinkle the reserved cheese on top.

6. Bake 30 minutes, or until baked through and tender.

Tips:
*These are delicious on their own, but they're also good served over herbed rice.

*If you are preparing this recipe as gluten-free, just be sure to use sausage and marinara sauce that are known to be GF.

Nutritional Information per serving:
Serving size: 1 zucchini boat
Calories per serving: 241
Fat per serving: 13.5g
Saturated Fat per serving: 4.8g
Sugar per serving: 3.9g
Fiber per serving: 3.9g
Protein per serving: 19.2g
Cholesterol per serving: 51.6mg
Carbohydrates per serving: 12.2g

Low Fat Tex-Max Chicken and Rice

1/2 c. chopped onion (1 medium)
1 Tbl. olive oil
1 package (6.9 ounce) chicken-flavored rice and vermicelli mix
14-ounce can chicken broth
2 c. water
2 c. chopped, cooked chicken
1 c. chopped, seeded tomato (2 medium)
3 Tbl. canned diced green chile peppers, drained
1 1/2 tsp. chili powder
1 tsp. dried basil, crushed
1/8 tsp. ground cumin
1/8 tsp. black pepper
1/2 cup shredded cheddar cheese


1. In a saucepan cook onion in hot oil over medium heat until tender. Stir in rice and vermicelli mix (including seasoning package); cook and stir for 2 minutes. Stir in broth and water. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes (liquid will not be fully absorbed).

2. Transfer the rice mixture to a large bowl. Stir in chicken, tomato, chile peppers, chili powder, basil, cumin and black pepper. Transfer to a 2-quart casserole dish.

3. Bake, covered, in a 425 degree oven for 25 minutes. Uncover and sprinkle with cheese. Let stand about 5 minutes or until cheese melts.

Quinoa Black Bean Burrito Bowl

Ingredients

1 cup quinoa
1 tbsp olive oil
1/4 cup minced onion
1 clove garlic, minced
2 cans (15 oz each) black beans, rinsed and drained
1/4 cup chopped fresh cilantro
1/4 tsp chili powder (mild)
Pinch of cayenne pepper (spicy)
1/4 cup fresh lime juice
1 cup shredded lettuce
Salt
Optional Topping Ingredients
Grated cheddar or jack cheese
Sour cream or Greek yogurt
Pico de gallo or salsa
Diced seeded tomatoes
Hot sauce or sriracha
Sliced avocado
Guacamole


Rinse the quinoa thoroughly in a mesh strainer or sieve, drain. Pour quinoa into a saucepan along with 2 cups of water. Bring the quinoa to a boil, then reduce heat to a low simmer. Cover the pot. Let the quinoa simmer for about 20 minutes till it becomes tender and all the liquid has been absorbed. Keep a close eye to make sure the quinoa doesn't burn. While quinoa is cooking, heat 1 tbsp of oil in another saucepan over medium heat. Pour minced onion into the saucepan and saute for a few minutes till it softens and begins to turn brown. Add the minced garlic to the pot and let it saute for 1-2 minutes longer till aromatic.

Add the black beans to the pot of onions along with 1/2 cup water, 2 tbsp of chopped fresh cilantro, chili powder and cayenne pepper. Bring the beans to a boil, then reduce heat to medium low. Let the beans simmer for 15 minutes till the liquid is mostly evaporated. Stir in 2 tbsp of fresh lime juice. Season with salt to taste.

When the quinoa is fully cooked, remove from heat and fluff with a fork. Use the fork to mix in 2 tbsp of chopped cilantro and 2 tbsp fresh lime juice. Season with salt to taste.

Assemble your burrito bowls. Divide the cilantro lime quinoa between four bowls. Top each portion of quinoa with 1/4 cup of shredded lettuce. Top each portion of lettuce with simmered black beans. Top the black beans with your choice of Optional Topping Ingredients (ideas listed above). Serve Warm

WW Bubble Up Enchiladas

1 pound ground turkey
1 (10 ounce) can enchilada sauce
1 (8 ounce) can tomato sauce
1 can reduced fat refrigerator biscuits
1 ¼ cups shredded low fat Mexican Cheese
Preheat oven to 350 F
Brown Turkey and drain juices if needed
Pour and mix enchilada and tomato sauce over browned turkey.
Cut refrigerated biscuits into fourths and stir into meat mixture.
Dump into a greased 9X13 casserole pan and bake for 25 minutes.
Take out of oven and sprinkle cheese on top. Bake for an additional 10 minutes.
Let stand for 5 minutes.

Nutrition Info: Calories 390 | Fat 11.5g | Carbohydrate 36g | Fiber 2g | Protein 33g
Serves 6